① Warm-Up (Essential Before Using the Smith Machine)
Before you load weight onto the Smith machine, you need to increase blood flow and activate your glutes. Cold glutes will not fire properly, and your lower back or quads will take over.
Do this 5-minute warm-up circuit (no machine needed):
- Bodyweight glute bridges – 2 sets of 15 reps (squeeze at the top)
- Leg swings – 10 forward/back, 10 side-to-side per leg
- Bodyweight squats – 1 set of 15 (focus on pushing knees out)
- Fire hydrants – 12 reps per side (awaken the side glutes)
After this, load the Smith machine lightly and do one set of 10–12 reps of hip thrusts with just the bar to prepare your joints.
② Smith Machine Hip Thrust (The #1 Glute Builder)
The Smith machine is actually better than a barbell for hip thrusts because the fixed bar path prevents the bar from rolling onto your hips. You can also unload the weight easily by twisting the bar.
How to set it up:
- Place a bench behind you. Set the Smith machine bar at hip height (when seated).
- Sit on the floor with your upper back against the edge of the bench. Roll the bar over your hips (use a squat pad or a folded yoga mat – essential for comfort).
- Feet should be flat on the floor, shoulder-width apart, with your heels directly under your knees.
- Unhook the bar. Drive through your heels, squeeze your glutes as hard as possible, and thrust your hips up until your body forms a straight line from shoulders to knees.
- Pause for 1-2 seconds at the top. Lower under control.
Pro tips for the Smith machine:
- Place your toes on a small weight plate to elevate your heels – this increases glute activation.
- Angle your feet slightly outward (30 degrees) to hit the outer glutes better.
- Do 4 sets of 8–12 reps. Use heavy weight – this is your main lift.
How to do squats on the smith machine
